30-Minute Bodyweight Workout At The Playground

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By Sophia Breene

Think the town playground is just for kids? Think again! Turn a day at the park into a challenging (and free!) workout with these effective total-body moves. All you need is a basic playground with monkey bars, swings, a slide and an (unoccupied!) park bench or two. Ready to get started? Check out the circuit workout below -- all you need is a pair of sneakers, plenty of water (or maybe a juice box?) and that youthful sense of adventure.

Warm-Up:
A proper warm-up isn’t child’s play. Start things off with a dynamic warm-up that preps the body for movement. Take a cruise around the park at a slow, relaxed jog for 5 to 10 minutes, and then mix in some dynamic movements like high skips, leg swings, butt kicks, walking lunges and knee hugs. Get the arms and shoulders primed for movement with arm circles, shoulder shrugs and arm crosses. Greatist Expert Jonathan Angelilli also recommends jumping jacks -- they move every muscle and prepare the body for impact. Once you’re warmed up and ready to go, head over to the playground for these full-body strength-training moves.

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30-Minute Bodyweight Workout At The Playground

Love this playground workout? Keep it interesting with new elements each time -- add a longer cardio section, bring some jump ropes (Rocky, anyone?) or pack resistance bands to add new challenges to the routine. Or better yet, bring some workout buddies (and your imagination) to make the workout more fun and to stay motivated. After all, what's recess without friends?

What are your go-to playground exercises? Tell us in the comments below.

If a playground has monkey bars or a slide, it’s gotta have a ladder, too. Stand behind it with arms holding the rails for support. With the right leg, step up to the highest rung or step possible. Firing up the glutes and hamstrings, bring the left leg up to meet the right, and then return both feet one at a time to the ground. This move also works the core and improves stability and balance. Alternate stepping with right and left legs for 12-15 reps on each side.